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Dumbbell Straight Leg Deadlift strength standards

What is a good Dumbbell Straight Leg Deadlift?

For a 180 lb male, an Intermediate Dumbbell Straight Leg Deadlift is about 112 lb (0.62x bodyweight). Advanced starts around 142 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

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Dumbbell Straight Leg Deadlift Standards by Bodyweight

Estimates from the FitnessVolt standards model, scaled from the Deadlift table by a fixed ratio of 0.33. Updated March 29, 2026. Find the row closest to your bodyweight. Beginner is a first target for a new lifter, Novice a few months in, Intermediate about one to two years of structured training, Advanced several years, Elite the top of the table.

BW (lbs) Beginner Novice Intermediate Advanced Elite
110 32 48 67 91 116
120 37 53 74 99 125
130 42 59 81 107 134
140 46 65 88 114 143
150 51 70 94 121 151
160 55 76 100 128 159
170 60 81 106 135 166
180 64 86 112 142 173
190 69 91 118 148 180
200 73 96 123 154 187
210 77 100 128 160 194
220 81 105 134 166 200
230 85 110 139 172 206
240 88 114 144 177 212
250 92 118 149 182 218
260 96 122 153 187 223
270 100 126 158 192 229
280 103 130 162 197 234
290 107 134 166 202 240
300 110 138 171 207 245
310 114 142 175 212 249

The Dumbbell Straight Leg Deadlift standard at each level as bodyweight rises, for the sex selected above. Exact numbers in the table above.

Dumbbell Straight Leg Deadlift Standards by Age

How the Dumbbell Straight Leg Deadlift standards change with age, as a 1RM in lb. This table is not tied to one bodyweight, so read it for the trend and use the bodyweight table above for your own number.

Age Beginner Novice Intermediate Advanced Elite
15 49 69 94 124 155
20 56 79 108 142 178
25 57 81 111 145 182
30 57 81 111 145 182
35 57 81 111 145 182
40 57 81 111 145 182
45 54 77 105 138 173
50 51 72 99 129 162
55 47 67 91 119 150
60 43 61 83 109 137
65 39 55 75 99 124
70 35 50 68 88 111
75 31 44 60 79 99
80 28 40 54 71 89
85 25 35 49 63 80
90 22 32 44 57 72

The Dumbbell Straight Leg Deadlift standard at each level as age rises, for the sex selected above. Exact numbers in the table above.

Check Your Dumbbell Straight Leg Deadlift Level

Intermediate
Level score: 50 of 100
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
A 180 lb male lifting 112 lbs (0.62x bodyweight) on the Dumbbell Straight Leg Deadlift is at the Intermediate standard for his bodyweight. Enter your own numbers above to see where you stand.

Over 40? Add your age and the calculator also shows an age-adjusted level and an age-30 equivalent, using the McCulloch age factor to scale your lift to peak age. Every age band is in the standards by age table above.

Level score:
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
Age-adjusted score
lb Age-30 equivalent 1RM

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What the Dumbbell Straight Leg Deadlift Strength Levels Mean

Beginner

You are developing the hip-hinge pattern for the Dumbbell Straight Leg Deadlift, learning to load your hamstrings and glutes while keeping a neutral spine under tension.

Novice

You can perform the Dumbbell Straight Leg Deadlift with a consistent hinge pattern and controlled eccentric. You are building posterior chain strength and grip endurance through progressive loading.

Intermediate

Your Dumbbell Straight Leg Deadlift leverages a strong hip drive and solid lockout. You program variations strategically, use RPE to manage intensity, and have built serious hamstring and glute development.

Advanced

You have optimized your Dumbbell Straight Leg Deadlift setup, grip strategy, and bracing sequence for maximal output. You train with periodized blocks and manage recovery to handle high-intensity pulling sessions.

Elite

Your Dumbbell Straight Leg Deadlift is competition-caliber. You have dialed in every variable from stance width to breathing cadence and can execute near-maximal pulls with technical consistency.

How to Progress Your Dumbbell Straight Leg Deadlift

Tier-specific training recommendations to move your Dumbbell Straight Leg Deadlift to the next level.

Beginner → Novice Building Your Foundation
  • Train the Dumbbell Straight Leg Deadlift 1-2x per week, drilling the hip-hinge pattern with moderate loads.
  • Focus on keeping a neutral spine throughout the entire range of motion.
  • Use linear progression: add 5-10 lbs per session while form remains solid.
  • Build grip endurance with holds at the top of each set.
Track progress with the one rep max calculator →
Novice → Intermediate Structured Progression
  • Add a hinge variation (deficit, pause, or tempo) to address weak positions.
  • Program the Dumbbell Straight Leg Deadlift with RPE 7-8 working sets and occasional heavier singles.
  • Strengthen your grip separately if it becomes a limiting factor.
  • Begin tracking volume load to manage posterior chain fatigue.
Plan your RPE-based sessions →
Intermediate → Advanced Periodized Training Blocks
  • Run 4-6 week blocks alternating between volume accumulation and intensity peaks.
  • Use RPE 8-9 for top sets, with calculated backoff sets at RPE 7.
  • Address posterior chain weak points with targeted Romanian deadlifts, hip thrusts, or glute-ham raises.
  • Manage weekly hinge volume (10-16 hard sets) to avoid CNS fatigue.
Program your backoff sets →
Advanced → Elite Competition-Level Peaking
  • Run peaking cycles with precise RPE targets for each session.
  • Optimize your setup: stance, grip, hip height, and bracing sequence.
  • Manage recovery carefully - heavy hinge work has high systemic fatigue.
  • Test your Dumbbell Straight Leg Deadlift in competition or mock-meet conditions.
View RPE-to-percentage chart →

How to Perform Dumbbell Straight Leg Deadlift

Dumbbell Straight Leg Deadlift demonstration
Primary Muscles glutes
Equipment dumbbell
Difficulty Intermediate
Type Compound
["Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.","Keeping your back straight and your core engaged, hinge at the hips and lower the dumbbells towards the ground, allowing your torso to lean forward.","Continue lowering the dumbbells until you feel a stretch in your hamstrings, keeping your knees slightly bent.","Pause for a moment at the bottom, then engage your glutes and hamstrings to lift your torso back up to the starting position.","Repeat for the desired number of repetitions."]

Read the complete Dumbbell Straight Leg Deadlift guide on FitnessVolt →

Where Do These Dumbbell Straight Leg Deadlift Standards Come From?

The levels on this page are estimates from the FitnessVolt strength standards model. The Dumbbell Straight Leg Deadlift table is the Deadlift table scaled by a fixed FitnessVolt ratio of 0.33 (confidence: medium). It is a set of targets, not a measured population. There is no competition or gym dataset for the Dumbbell Straight Leg Deadlift itself. Reader-submitted benchmarks appear only after enough entries are logged for this lift.

Standards data last refreshed: March 29, 2026

  • Level tables: the FitnessVolt strength standards model, not meet data.
  • Method: Strength standards methodology - how the level tables are built and where each data source on the site comes from.
Cite this Fitness Volt strength standards model, 2026. Beginner to Elite levels are model values, not competition percentiles. https://fitnessvolt.com/strength-standards/methodology/

Frequently Asked Questions

A "good" Dumbbell Straight Leg Deadlift depends on your bodyweight, sex, and training background. The Intermediate tier is a useful first serious target, while Advanced and Elite represent much harder standards. Use the table above for the number closest to your bodyweight.
Many lifters can reach the Intermediate tier on the Dumbbell Straight Leg Deadlift after steady training, but the timeline depends on starting point, technique, programming, recovery, and bodyweight changes. Treat the tier as a benchmark, not a deadline.
They are estimates from the FitnessVolt strength standards model. The Dumbbell Straight Leg Deadlift table is the Deadlift table scaled by a fixed FitnessVolt ratio of 0.33 (confidence: medium). It is a set of targets, not a measured population.
For weighted lifts, enter a clean raw 1RM or an estimated 1RM from a recent hard set. For rep-based movements, enter controlled full-range reps. Avoid equipped lifts, partial reps, or bounced reps unless you are comparing against the same style every time.

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Written by Tom Miller, CSCS · Reviewed by Editorial Team
Tom Miller, CSCS, is a Sr. Editor & Content Strategist with 10 years of experience in Powerlifting and Personal Training. As a Certified Strength and Conditioning Specialist, he is dedicated to delivering informative, engaging, and reliable health and fitness content. His work has been featured on websites including the-sun.com, Well+Good, Bleacher Report, Muscle and Fitness, UpJourney, Business Insider, NewsBreak and more.